For the most part, conventional medical practice has an image of professionalism and credibility. The apparent adherence to the concept of scientific validity, coupled with plenty of white coats, stethoscopes and machines that go 'ping', helps to foster the image that we doctors know what we are doing and are worth entrusting your health to. Yet pick away at the basic science that appears to hold medicine together and it is not uncommon for things to start to unravel. A recent study, for instance, discovered that six of the most popular antidepressant medications have benefits only marginally greater than placebos. It seems the real effects from these drugs may be depressingly small.
Antidepressants undoubtedly have a place in medicine, but nutrition also has great potential. A wealth of research suggests that the fats found in oily fish, such as trout, sardines, salmon, mackerel and herring play an important role in ensuring our emotional well-being. The evidence suggests that eating more oily fish is one simple thing we can do to keep the blues at bay.
The brain is a pretty fatty organ. Actually, suck out the water from it, and what is left is essentially fat. Fat plays a critical role in the structure and function of the brain, and the amount and type of fat we have up top can have a profound influence on our mood. The so-called omega-3 fats found in oily fish appear to have a particularly valuable role. More than a smattering of research supports the notion that the more omega-3 fat we get down our necks, the happier we tend to be.
Several studies have noted that in countries where fish eating is de rigueur such as Japan, China or Taiwan, rates of depression are low. Research has found that omega-3 levels tend to be lower in depressed individuals. One study found that the lower the omega-3 level, the more severe the depression. And that's not all: research published this year found that adding a purified fish-oil supplement to individuals taking conventional medication for depression resulted in a 50 per cent reduction in their symptoms within a month. The evidence suggests that for those prone to low moods, eating three or four portions of oily fish each week may help in the long term. An alternative might be to take 2g of a fish-oil supplement each day.
The notion that depression may be rooted in a problem with fish deficiency might seem far-fetched. However, fish oils are a long-time constituent of the human diet and are found naturally in brain tissue. In principle, brain function may falter if the levels of these healthy fats fall off. The same cannot be said for conventional antidepressants. After all, depression is hardly likely to be caused by a deficiency of some manmade chemical cooked up in a laboratory. Science shows that when a natural antidepressant effect is called for, it's time for oily fish to step up to the plate.
Nutrition news
Caffeine is well known to boost energy and increase feelings of alertness. Yet these stimulant effects appear to have a potential downside. In a recent study published in Psychosomatic Medicine, individuals were given 500mg of caffeine (the equivalent of about four cups of coffee) before 1pm on a given day. Compared with inactive medication, caffeine increased blood pressure, stress-hormone production and subjective feelings of stress. What is more, the effects tended to last until bedtime, despite there having been a moratorium on caffeine after lunch. While there can be a natural tendency for us to reach for coffee or tea when there's a lot to do, it seems that keeping a lid on caffeine consumption can help us keep a calm disposition and a cool head when the pressure is on.
Dear John
I have varicose veins in my right leg, mainly below the knee. Do you know of any natural remedy that may help reverse these or at least stop them getting any worse?
Miriam Nicholls, Southampton
Veins are the vessels that transport blood from the body's tissues back to the heart. Each vein contains valves which keep blood flowing towards the heart. Sometimes the vein wall or the valves can become weakened, causing blood to pool in the vein. Then it may become dilated, giving rise to varicose veins. Regular activity or exercise improves the circulation in your legs and helps to prevent further development of the varicose veins. When sitting, it will help to keep your legs up, as this reduces the tendency for blood to pool in the veins.
The herb horse chestnut contains aescin, which appears to help strengthen vein walls. Aescin has been found to be as effective as support stockings in treating vein-related problems. The herb butcher's broom and a plant compound called rutin are both believed to contribute to the condition of the veins and aid blood flow.
For your convenience, you could try the product V-nal, sold in health-food stores, which contains horse chestnut, butcher's broom and rutin.
